SUMMER STEW

SERVES 4 PORTIONS

1 tbsp. (15 ml) sunflower oil

1 cup (140 g) diced onion

2 cups (280 g) chopped zucchini

4 oz. (120 g) green beans

2 cloves garlic, minced

3 cups (500 g) chopped tomatoes

1 1/2 cups (315 g) corn kernels

2 cans (30 oz., or 850 g) white beans, including liquid

1 cup (235 ml) low-sodium vegetable broth

1 tsp. dried basil, or more to taste

1/2 tsp. dried parsley, or more to taste

1/8 tsp. black pepper, or more to taste

Pinch of crushed red pepper (optional)

1 tsp. salt, or to taste

NUTRITIONAL VALUES

Calories: 477kcal
Fat: 5.5g (0.7g S.Fat)
Carbs: 84.5g
Protein: 28.8g
Sugar: 10.2g
Sodium: 639mg

METHOD

In a large pot over medium heat, warm the oil. When the pot is hot, add the onions, zucchini, and green beans and sauté for 5 minutes, or until the onions are mostly translucent. Sauté for 3 minutes more after adding the garlic, tomatoes, and corn to the vegetables.

To the pot, add the white beans with their liquid, vegetable broth, basil, parsley, black pepper, and optional red pepper. Simmer, covered, for 7 minutes over medium-low heat, stirring occasionally. Season the stew with salt and pepper to taste, as well as additional herbs if desired. Serve immediately.

RECIPE NOTES

Grilled corn is available in the freezer section of some supermarkets. I enjoy thawing it out and adding it to recipes like this one to add even more flavour.

MUSHROOM WILD RICE SLOW COOKER STEW

SERVES 4 PORTIONS

1 tbsp. (15 ml) sunflower oil

1 1/2 cups (240 g) diced white onion

1/2 lb. (225 g) baby Bella mushrooms, sliced

1 oz. (28 g) dried porcini mushrooms, chopped

1 cup (192 g) black lentils

1 cup (160 g) wild rice

1 tbsp. (3 g) chopped fresh sage leaves

4 sprigs of fresh thyme

3 sprigs of fresh rosemary, plus more for garnish

7 cups (1.6 L) gluten-free, soy-free vegetable broth

3 cups (710 ml) water

2 tsp. salt

1 tsp. freshly ground black pepper

NUTRITIONAL VALUES

Calories: 433kcal
Fat: 5.1g (0.7g S.Fat)
Carbs: 77.5g
Protein: 22.5g
Sugar: 10.1g
Sodium: 1216mg

METHOD

Warm the sunflower oil in a small saucepan over medium heat. Sauté the onions and baby Bella mushrooms for 3 to 5 minutes, or until the onions are translucent and the mushrooms have shrunk in size.

In a 4-quart (3.8 L) slow cooker, combine the onion- mushroom mixture, dried porcini mushrooms, lentils, rice, sage, thyme, and rosemary. Toss the ingredients together, then add the vegetable broth and water and cover.

Cook, covered, for 7 to 8 hours on high, stirring occasionally.

Before serving, season with salt and pepper and, if possible, remove the thyme and rosemary stems.

Serve garnished with a sprig or two of rosemary in each bowl.

RECIPE NOTES

Check the wild rice package label to ensure it is soy-free.

GRANDMA’S PEARL BARLEY STEW

SERVES 2 LARGE PORTIONS

2 carrots

1 small piece of celeriac

10 oz. (300 g) waxy potatoes

1 leek

2 tbsp. oil

1/2 cup (100 g) pearl barley

4 1/4 cups (1 litre) vegetable stock

2–3 sprigs of lovage, or parsley or celery leaves if you can’t find lovage

7oz. (200 g) smoked tofu

sea salt

freshly ground black pepper

NUTRITIONAL VALUES

Calories: 563kcal
Fat: 19.5g (2.8g S.Fat)
Carbs: 82.8g
Protein: 19.2g
Sugar: 8.7g
Sodium: 445mg

METHOD

Peel the carrots, then cut them in half lengthwise and slice them. Peel and cut the celeriac and potatoes into bite-size cubes. Wash the leek thoroughly and remove the root and outer leaves. Cut into rings.

In a pan, heat 1 tablespoon of the oil and sauté the carrots, celeriac, potatoes, and leek. Continue to sauté for a few minutes after adding the pearl barley. Pour in the vegetable stock and top with the lovage. Cook everything for 40 minutes on medium heat. Stir occasionally to ensure there is enough liquid, adding water if necessary.

Meanwhile, cut the tofu into rough cubes. In a pan, heat the remaining 1 tablespoon of oil and sauté the tofu over medium heat until golden brown on all sides.

Stir in the tofu after removing the lovage from the stew. Season with salt and pepper to taste. Allow to cool before chilling. Before serving, reheat briefly.